How long is it better to ride a bike every day? In real life, many people will choose a variety of exercise methods, among which cycling is a good exercise method, but many people have a question, that is, how long is it better to ride a bike every day? Then let's take a look at the answer!
How long does it take to ride a bike every day? 1
How many kilometers are suitable for cycling every day?
If the average person mainly aims at exercise, it is enough to ride 5- 10 km every day, and there is no need to pursue long-term cycling.
If you are a girl and don't want to grow calf muscles, the riding speed should be controlled at 10 km/h, and the riding time should not exceed half an hour. If you are a cycling enthusiast and want to challenge yourself, you can arrange the cycling interval reasonably according to your physical fitness. However, according to the experience of most cyclists, it is more appropriate to control the riding distance around 100 km a day, which will not lead to fatigue or sports injury.
How many kilometers per hour is suitable for cycling?
The speed of ordinary people riding bicycles is about 15 km/h, and the speed on flat land can reach 40-50 km/h, but when riding for a long time, it is best to keep driving at a constant speed instead of pursuing high speed for a short time. The highest speed of cycling in the world is 268.83 1 km, which was created by Fred Rhomberg of the Netherlands on10.3 in Bonneville Salt Flat, Utah, USA. It has not been surpassed until now.
The best time to ride a bike.
Cycling, as an aerobic exercise, is welcomed by many people. But some friends don't know the best time to ride a bike, and often exercise too much, which is harmful to their health. The best exercise time to lose weight by cycling is 40 to 60 minutes. Less than 40 minutes, no effect, more than an hour, harmful to the body.
When people lose weight by cycling, they consume glycogen converted from food in the human body within 20 to 30 minutes before exercise. After 30 minutes of exercise, the body begins to break down body fat. You can exercise your heart and lungs within 40 minutes by bike, but you can't burn more fat.
How often can I rest while riding?
This depends on personal strength. Those who are physically weak can rest for half an hour 10 minute. However, if you have good physical strength, it is generally recommended to ride 1 hour and stop for ten minutes. Mainly because the buttocks are oppressed, the blood circulation is blocked, and the buttocks are easily injured. Taking a rest can avoid hip injury after a long ride.
What should I take for a long ride?
When riding a long distance, you should consider some unexpected situations in advance, such as bad cell phone signal and how to get lost. This is a list. Necessities: chain repair tools, compass, compressed biscuits, water, protective gear, etc. Night riding necessities: flashlight, sleeping bag, mosquito repellent.
Matters needing attention in long-distance travel by bike
As the only means of transportation, the performance of bicycles is very important. Before departure, all parts of the machine should be thoroughly inspected, and common repair tools such as hammer, screwdriver, air pump, wrench and pliers, as well as spare parts such as ball head, inner tube, brake shoe, lathe and valve core should be carried with you. After the end of each day, carefully check the car and solve the problem in time.
Generally speaking, the best angle is a low seat that leans back five to ten degrees. The arrangement of the amount of exercise should be reasonable, maintain a certain speed, and avoid being fast and slow. Take a break every two to three hours. Don't stop if you want to.
When driving under special road conditions, it is particularly important to grasp the speed. Lu Yu in shallow rivers, puddles, gravel, don't habitually slow down, fast and easy to pass smoothly; When driving on muddy roads, it is advisable to remove the front and rear fenders to avoid mud blocking the gap between the fenders and the wheels; When going downhill, the front and rear brakes should be tightened.
In summer, if you meet the road where asphalt melts, avoid it. There is really no way, just go to the dirt road first and let the wheels touch some loess to prevent sticking.
Precautions for riding a bicycle
1. If the seat is too hard, you can make a soft seat cover with foam plastic to reduce the friction between the seat and the genitals.
2. Adjust the height and angle of the seat. If the seat is too high, the hips will inevitably move left and right when riding, which will easily cause perineal abrasions; The front of the car seat is upturned, which is more likely to damage the perineum.
3. When riding for a long time, we should pay attention to changing the riding posture, so as to move the center of gravity of the body and prevent a certain point of the perineum from focusing on it for a long time.
4. Don't ride the gearbox too fast and for too long for the first time, and then accelerate the timeout after the body adapts.
5. When riding a bicycle, if you find that the perineum has uncomfortable symptoms, you should find out the reasons in time. If there is a problem with the car seat, it is necessary to eliminate or improve it in time and pay attention to rest. After the symptoms are eliminated, ride a bike; If you can't get rid of the symptoms, you should go to the hospital and ask a doctor for examination and treatment.
How long does it take to ride a bike every day? It depends on your physical fitness.
Whether riding a bike is for exercise or losing weight, you should set the exercise intensity according to your own physical fitness standards. You can't do high-intensity exercise for a long time at once, otherwise, not only can you not achieve good exercise weight loss effect, but you may also cause sports injuries. Suggestion:
1. People who have just started cycling and usually do less exercise should ride 5- 10 kilometers every day for an unlimited period of time, and then gradually increase their intensity after adaptation;
2. For people who exercise regularly, the riding time and intensity can be decided according to their physical condition during the riding process. It is advisable to ride at 10 km/h for 30 minutes at ordinary times, and it is better to speed up at 1 km/h for half an hour after getting used to it.